Probiotics & Prebiotics
Prebiotics + Probiotics: The Dynamic duo for gut health
When it comes to gut health, the conversation often turns to probiotics and prebiotics. Though the focus is usually on probiotics, prebiotics are just as important and the two actually work best as a team to support a healthy digestive system, immune function, and even influence areas like skin health and mood.
What are probiotics and prebiotics?
Probiotics are live bacteria found in foods or supplements. These beneficial microbes can colonize your gut and have many health benefits.
Probiotic rich foods include:
Plain yogurt (with live cultures!)
Kefir
Fermented vegetables like kimchi and sauerkraut
Miso
Pickles (the naturally fermented kind!)
Prebiotics on the other hand, are non-digestible fibers found in certain foods that act as food for the good bacteria in our gut. By providing nourishment, prebiotics help healthy microbes grow, thrive and maintain a balanced gut microbiome. Common prebiotic-rich foods include:
Oats
Bananas
Flax seeds
Garlic and onions
Artichokes and asparagus
Legumes
Some foods, such as tempeh, kimchi, and sauerkraut, contain both prebiotics and probiotics, offering a dual benefit for gut health by providing both the beneficial bacteria and the food to sustain them.
The Power of Synbiotics
When prebiotics and probiotics are combined, they are known as synbiotics. This synergy may enhance their effectiveness than just probiotics alone, especially for addressing specific gut-related conditions or immune-related concerns. Given that some people respond to probiotics and prebiotics differently, aim for diversity in your diet rather than focusing on a single food or supplement. This helps support a varied and resilient gut microbiome.
Your gut does more than just digestion, it also influences immune activity, skin health and mood.
Gut health and the immune system
Prebiotics help boost beneficial bacteria like Bifidobacteria and Lactobacillus, which produce helpful compounds that can reduce inflammation and support immunity.
Gut health and the nervous system
Probiotics may even have an impact on your nervous system. Certain probiotic strains can produce or interact with neurotransmitters like serotonin, GABA and dopamine.
These connections, often referred to as the gut-brain axis, may influence how we handle stress and regulate mood. These neuromodulatory effects suggest that the benefits of probiotics extend well beyond the gut. Pretty amazing that tiny bacteria can influence your mood and brain function, right?
Gut health and skin
An imbalanced gut can sometimes manifest in the skin. Emerging research suggests that probiotics may support skin health by improving barrier function and reducing inflammation which is helpful for conditions like acne, eczema, and rosacea.
The interconnectedness of the gut, immune system, brain, and skin is still being unraveled, but one thing is clear: a diet rich in both prebiotics and probiotics can support whole-body health! A diet rich in fiber-dense plants and fermented foods is a powerful way to nourish your gut naturally.
Of course, each person’s needs are different. If you're considering probiotic supplements or want to optimize your digestive health, we recommend speaking with one of our naturopathic doctors. We’re here to help you create a personalized wellness plan that supports your gut.